LÄMMITTELY
3 kierrosta, 45s./15s.
• Ylivienti
• Käsien liutus seinällä
• Roikkuminen
• Lisko + kierto oik.
• Lisko + kierto vas.

VOIMA
Leuanveto
4 x max toistot
1,5 min lepo

tai

Vaakasoutu
4 x 8-12 toistot (raskaat)
1,5 min lepo

CIRCUIT
3-4 kierrosta, 40s./20s.
1. Sjmv KK
2. Kulmasoutu kp/kk oik.
3. Kulmasoutu kp/kk vas.
4. Käsien ja jalkon lähennys selinmakuulla

EMOM for 4 rounds:
1) Single leg V-ups
2) Landmine twists
3) Single KB Farmer’s carry
4) Rest

WARM UP + TECHNIQUE 10-15min

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SNATCH HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP SNATCH
2[1+2+1]@50% sn-% pal 2min

--

SNATCH + SNATCH BELOW KNEE
4[1+1]@60-80%, 3[1+1]@85-90% pal 2min

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POWER CLEAN + SPLIT JERK
3[1+3]@50-65% jerk-% pal 2min

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3-POSITION SNATCH PULL + SNATCH PULL *2cm off the floor + knee + power position
3[2+1]@+5kg today best snatch, pal 2min

Hyvää Juhannusta!

WORKOUT NOTE
For today's 20:00 squat session, athletes should complete the 1x3 Wendler program for their "Heavy 3-Rep" with the increased loading on top of the 90% training max.

Following the squat session, complete the (2) AMRAPs.

BASELINE WORKOUT
"NCMETCON BASELINE II"

I. ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Back Squat*

Back Squat
1x3 @ 70%
1x3 @ 80%
1x3 @ 90%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 3 MINUTES
Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES
Max Cal Bike

(Score is Reps for Each Set)

*Rest at Least 5:00 b/t Efforts

3 rounds of:
10+10 One-KB front rack Reverse lunges
10+10 Oblique KB swings
10+10 DB side bends
10+10 DB snatch
Rest

Hyvää Juhannusta!

Push press 12-10-8-6 reps

5 * E3MOM: 5 Squat cleans

For time :

18 Power Clean 50/35kg
18 Ring Dip
Run 400m
15 Power Clean 50/35kg
15 Ring Dip
Run 400m
12 Power Clean 50/35kg
12 Ring Dip
Run 400m
9 Power Clean 50/35kg
9 Ring Dip
Run 400m